May 2019

6:00a Open Gym
7:00a Competitor 2
7:30a Kettlebell
8:00a Weightlifting
8:00a Competitor 1
9:00a Upper Body
10:00a CrossFit
11:00a CrossFit
_____________________
 -
Upper Body
3 rounds:
No rest between exercises.
8 Super Incline Press
8 Tempo Pec Deck (:04 ecc)
8 Decline Press
(alternate rounds with a partner)
 
3 rounds:
No rest between exercises.
8 Front Pulldown
8 Tempo Rowing Torso
8 Low Row
(alternate rounds with a partner)
 
3 rounds:
No rest between exercises.
8 Pullover
8 Tempo Chest Press (:04 ecc)
8 Seated Cable Row
(alternate rounds with a partner)
 
3 rounds:
No rest between exercises.
10 Single-Arm Multi-Biceps
10 Single-Arm Multi-Triceps
20 Gripper
(alternate rounds with a partner)
____________________________
 
Weightlifting
Slow Pull Snatch (:03 to knees)
3 Waves:
70% 1×1
75% 1×1
80% 1×1
 
For load:
Every 1:00 for 10:00
1 CleanJerk
(make consistent increases)
 
Pause Squat (:02 in bottom)
65% 1×3
70% 1×3
75% 1×3
80% 1×3
CrossFit
Deadlift
Build to a heavy set of 5
 
For time:
50/40 Calorie Row
100 Double under
50 Russian Kettlebell Swing 70/53
100 Double under
50/40 Calorie Row
___________________
 
Competitor
Snatch
70% 1×3
75% 2×2
80% 3×1
 
Front Squat
70% 2×3
75% 3×2
 
6 rounds for calories + total load:
1:00 Row for calories
1:00 4 Power Snatch
(constant load. misses are scored as zero)
 
21-15-9
GHD Sit-up
Back Extension
40051508_313078142786246_4457146412148195328_n
“I am suffocated and lost when I have not the bright feeling of progression.”
~Margaret Fuller

Upper Body
4 rounds:
8 Close Grip Bench Press
12 Seated Row
(alternate rounds with a partner)
 
4 rounds:
8 Weighted Dip
12 EZ-Bar Curl
(alternate rounds with a partner)
 
Pullover & Press
9-12-15
(decreasing load. alternate rounds with a partner)
 
3 rounds:
No rest between exercises.
10 Shoulder Press
12 Upright Row
21’s Delt Raise (side-front-rear)
(alternate rounds with a partner)
__________________________
 
Sleds
5x 20yd Sled Push Shuttle 180/135
(alternate shuttle with a partner)
 
60yd Farmers Walk 70/53
 
4x 40yd Sled Push Shuttle 135/90
(alternate shuttle with a partner)
 
60yd Farmers Walk 70/53
 
3x 60yd Sled Push Shuttle 90/45
(alternate shuttle with a partner)
 
60yd Farmers Walk 70/53
_________________________
 
FitEssentials
18:00 to complete: (don’t exceed 4 rounds)
5-8 Back Squat
5-8 Strict/Assisted Supinated Pull-up
:15-:30 Dip Support (Rx+ Rings – work turn out)
:30 Ski or Bike for Cals
 
AMRAP 10:00
16-12-8
Ball Slam
Single-Arm DB Push Press (8-6-4/arm)
Row for Cals
_________________________
 
Weightlifting
Hang Power Snatch (bk)
65% 2×2
70% 2×2
75% 2×2
 
Box Step-up
10-8-6 (each leg) -choose weight-
 
Hamstring Curl
12-10-8 (each leg) -choose weight-
 
Tempo Dumbbell Bench (:04 ecc)
8-8-6-6
 
Tempo Triceps Extension (:04 ecc)
12-10-8
53712800_2263260110584554_4530670647323394048_n
“Fear is the mother of foresight.”
~Thomas Hardy
CrossFit
Skill
Bar Muscle-up
 
3 rounds for time:
200m Farmers Walk 53/35
20 Toes to Bar
10 Hang Power Clean 135/95
______________________
 
Competitor
At a moderate load:
Every 1:00 for 10:00
2 Split Power Clean & Jerk (blocks bk)
(add 10lbs/5lbs each set)
 
Clean + Jerk
70% 2+2
75% 2+2
80% 3(1+1)
 
AMRAP 14:00
7 Deadlift 275/185
14 Single Sumbbell Box Step-up (alt legs) 50/35
28 Double under (unbroken)
 
Nautilus Ab1
3×20 -choose weight-
_______________________
 
Weightlifting
Clean
70% 2×2
75% 1×1
80% 2×1
85% 1.2.1
 
Clean Pull
100% 3×3
 
Front Squat
75% 2×3
85% 2×2
53336660_2263260003917898_5320496492899729408_n
“No one should be ashamed to admit they are wrong, which is but saying, in other words, that they are wiser today than they were yesterday.”
~Alexander Pope
CrossFit
Strict Press
Build to a heavy set of 5
 
AMRAP 8:00
8 Box Jump Over 24/20
8 Push-up
_____________________
 
Competitor
No measure:
75 Calorie Row
50 Calorie Air Runner
75 Calorie Row
50 Calorie Assault Bike
75 Calorie Row
50 Calorie Ski Erg
75 Calorie Row
 
Pullover
10-12-14-16
(keep rest short. decreasing load)
 
Chest Press
10-12-14-16
(keep rest short. decreasing load)
 
Seated Row
10-12-14-16
(keep rest short. decreasing load)
 
Seated Dip
10-12-14-16
(keep rest short. decreasing load)
 
Rowing Torso
10-12-14-16
(keep rest short. decreasing load)
_____________________
 
Aerobic Capacity
AMRAP 30:00
1500m Row
1 mile Run (800m SB Carry)
1k Row
800m Run (400m SB Carry)
______________________
 
Weightlifting
Jerk
70% 2×2
75% 1×1
80% 1×1
85% 2×1
90% 1×1
 
Jerk Dip (:02 pause in bottom)
90% 3×3
 
Hang Power Clean (bk)
65% 2×2
70% 2×2
75% 2×2
 
Push Press
75% 2×3
85% 2×2
53668408_2424750350892157_4134117266071486464_n
“Pleasure and freedom from pain, are the only things desirable as ends.”
~John Stuart Mill

CrossFit
Back Squat
Build to a heavy set of 5
 
For time:
1 Mile Run
50 Pull-up
100 Wall Ball Shot 20/14
____________________________
 
Competitor
At a moderate load:
Every 1:00 for 10:00
2 Power Snatch (blocks bk)
(make consistent increases)
 
Snatch
65% 1×3
70% 1×3
75% 2×3
 
Back Squat
60% 1×8
65% 1×8
70% 1×6
75% 1×6
 
8 rounds:
:15 Over the Box Jump 24/20
:15 Rest
:15 Toes to Bar
:15 Rest
(tabata style scoring)
____________________________
 
FitEssentials
3 rounds for load:
5-8 Supinated Barbell Row (:02 against chest)
30m Single-Arm OH Carry
:20 Side Plank (ea. arm)
 -
AMRAP 12:00
400/300m Row
12 Dual DB/KB Deadlift
6 Burpee
______________________________
 
Weightlifting
Snatch
70% 2×2
75% 1×1
80% 2×1
85% 1.2.1
 
Eccentric Snatch Pull (:06)
90% 2×1
100% 1×1
110% 2×1
 
Back Squat
75% 2×3
85% 2×2
60849046_2526421267391731_3738343120736092160_o
“Be nice to people on your way up because you’ll meet them on your way down.” 
~Wilson Mizner
 

6:00a Open Gym
7:00a Competitor 2
7:30a Kettlebell
8:00a Weightlifting
8:00a Competitor 1
9:00a Upper Body
10:00a CrossFit
11:00a CrossFit
_______________________
 
Upper Body
3 rounds:
No rest between exercises.
8 Chest Press
12 Pec Deck
(alternate rounds with a partner)
 
3 rounds:
No rest between exercises.
8 Seated Row
12 Rowing Torso
(alternate rounds with a partner)
 
3 rounds:
No rest between exercises.
8 Shoulder Press
12 Lateral Raise
(alternate rounds with a partner)
 
3 rounds:
No rest between exercises.
8 Barbell Curl
12 Preacher Curl
(alternate rounds with a partner)
 
3 rounds:
No rest between exercises.
8 Seated Dip
12 Triceps Pushdown
(alternate rounds with a partner)
__________________________
 
Weightlifting
Snatch
3 Waves:
70% 1×2
75% 1×2
80% 1×2
 
For load:
Every 1:00 for 10:00
1 CleanJerk
(make consistent increases)
 
Pause Squat (:02 in bottom)
70% 2×3
80% 2×2
 
CrossFit
Skill
Bar Muscle-up
 
For time:
50 Dumbbell Power Clean 50/35
50 Box Jump 24/20
50 Lateral Ball Slam 20/14
50 V-Up
50 Hand Release Push-up
50 Calorie Row
____________________
 
Competitor
Clean
70% 2×3
75% 3×2
 
For load:
Every 1:00 for 10:00
1 BTN Jerk + 1 Jerk
(add 10lbs/5lbs each set)
 
6 rounds for calories + total load:
1:00 Row for calories
1:00 4 Power Clean
(constant load. missed lifts are scored as zero)
 
4 rounds:
10 Incline Sit-up
10 Weighted Back Extension
59725731_10217646105198763_3488547247275114496_n
“If you hold a cat by the tail you learn things you cannot learn any other way.”
~Mark Twain

Upper Body
Tempo Bench Press (:02 ecc/:02 pause)
4-4-4-4
 
Incline Dumbbell Fly
10-8-6-15
 
Dumbbell Pullover
10-8-6-15
 
Dumbbell Row
10-8-6-15
 
15-12-9
No rest between exercises.
EZ-Bar Front Raise
Leaning French Press
EZ-Bar Curl
(alternate rounds with a partner)
________________________
 
Sleds
For time:
360yd Sled Push Shuttle 135/90
________________________
 
FitEssentials
Superset
8-8-6-6
Close Grip Bench Press
Single-Arm Seated Row(:01 hold against torso)
(rest as needed between sets)
 
3 rounds for quality:
16 Suitcase Deadlift (8arm)
12 Ring Row
(alternate rounds with a partner)
 
4 rounds for calories:
:30 Row
1:30 Rest
________________________
 
Weightlifting
Hang Power Snatch (bk)
60% 2×2
65% 2×2
70% 2×2
 
Box Step-up
3×8 (each leg) -choose weight-
 
Hamstring Curl
3×12 (each leg) -choose weight-
 
Tempo Dumbbell Bench (:04 ecc)
8-8-8-8 -choose weight-
 
Tempo Triceps Extension (:04 ecc)
8-8-8 -choose weight-
60356572_2301391666771398_3005951987318521856_n
“Gratitude is riches. Complaint is poverty.”
~Doris Day

CrossFit
3 rounds with a partner for time:
200m Run (together)
30 Thruster 95/65
40 Burpee Over the Bar
50 Kettlebell Swing 53/35
_______________________
 
Competitor
No measure:
1 Mile Run
 
For load:
Every 1:00 for 10:00
2 Power Snatch (blocks bk) + 2 Overhead Squat
(add 10lbs/5lbs each set)
 
Snatch
70% 2×3
75% 3×2
 
3 rounds with a partner for time:
200m Run (together)
30 Thruster 95/65
40 Burpee Over the Bar
50 Kettlebell Swing 53/35
______________________
 
Weightlifting
Clean
70% 2×2
75% 1×1
80% 2×1
85% 3×1
 
Clean Pull
90% 2×3
100% 2×2
 
Front Squat
75% 1×3
80% 1×3
85% 3×1
Rowing-Clinic-KW-2
“Work is the meat of life, pleasure the dessert.”
~B. C. Forbes